Post Back Squat Loads and Workout Time to CommentsThe goal is to move the weight as quickly as possible for each attempt. There should be no “grinding” of any reps. If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not.

After the Press, perform 3 sets of 8 rep Pullups. Use an overhand grip and don’t kip. If 8 reps is too easy at bodyweight, strap some weight on your waist.

For the conditioning workout, you must complete all 50 reps of each movement before moving on to the next one. This is just one time through. Sub parallette jumps for DUs. KB Swings are American (overhead).

Come Saturday to learn the basics of stuff like this [youtube]http://www.youtube.com/watch?v=VTSEzXGlFMQ[/youtube]